Essential Vitamins and Minerals for your body

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Date:- 2020-10-27 00:00:00

Essential Vitamins and Minerals for your body

What foods are vitamin substations? What role do various vitamins & minerals act in your bodies? What supplements are most satisfying that you can add to your diet based on a particular vitamin or mineral deficiency? All these topics or related must have crossed your brain at any point or another. Quite often people manage to neglect to have nutrient-rich foods, as an outcome of which there happens a deficiency of these required vitamins and minerals in the bodies. Therefore, including all the necessary vitamins and minerals in your diet either from nutrient-rich food sources or particular supplements is vital. Here we have collected a list of necessary vitamins and minerals one must intake for proper nutrition and constant body functioning.

List of Essential Vitamins

Vitamin A

Benefits: Good for eyes, supports in battling chronic diseases, overall growth, and development, keeps skin fresh, performs an important role in bone growth.
Good Food Sources: Sweet potatoes, carrots, pumpkins, and other related pigmented foods all of which receive their hue from the carotene pigment.

Vitamin B

Benefits: One of the various necessary vitamins that are required for the growth of food into energy, great for keeping immune health, and iron absorption.
Good Food Sources: The whole important group of these nutrients can get in complete unprocessed foods like potatoes, yeast, bananas, whole grains, lentils, beans, and chili peppers.

Vitamin C

Benefits: Aids in iron consumption, growing blood vessels, providing elasticity to the skin, and increases anti-oxidant function.
Good Food Sources: From a toddler to an adult, everyone understands this one. Yes, oranges is fully packed with Vitamin C but they’re not the single origin. There are various other fruits and veggies loaded in Vitamin C like kiwi, guava, red and grapefruits, strawberries, green peppers, cantaloupe, and brussels sprouts.

Vitamin D

Benefits: Very important for bone and colon health and also keeping of calcium and phosphorous. The proper amount of Vitamin D increases immunity and decreases the risk of diabetes.
Good Sources: Presentation to sunlight, consuming egg yolks, mushrooms, broccoli, cereals, and fatty fish
Supplements: If you are not ready to suffice the Vitamin D necessities of your body of presentation to sunlight or food sources, then it is suggested to get Vitamin D supplements.

Vitamin E

Benefits: Performances as an anti-oxidant, supports blood circulation and gives protection of free radicals.
Good Food Sources: Almonds are large sources of Vitamin E-rich foods. Besides almonds, you can also pack up on other nuts, green leafy vegetables, sunflower seeds, and tomatoes to reap the gains of this required vitamin.

Vitamin K

Benefits: Helps in beginning the proteins and calcium necessary to blood clotting. Might also support in blocking hip fractures.
Good Food Sources: The best natural origins of Vitamin K are using lots and lots of leafy vegetables like broccoli, spinach, cabbage, Brussels sprouts, and other greens.

List of Essential Minerals

Calcium

Good Food Sources: The most trustworthy sources for calcium consumption is dairy products that include cheese, yogurt, milk, and tofu. Also, fortified plant-based milk i.e almond milk and cashew milk can be considered as an alternative as it is rich in calcium content.
Supplements: If you are not ready to meet your body’s calcium elements through your diet absorption, then it is suggested to consider using calcium supplements for the same .

Folic Acid

Benefits: Good for cell regeneration and preventing birth defects when pregnancy
Good Food Sources: Many good food sources of folic acid involve: citrus fruits, beans, nuts, dark leafy greens, broccoli, lentils, seeds, corn, peas, cauliflower, and more.

Iron

Benefit: Good for keeping healthy blood, required for building amino acids, collagen, and neurotransmitters, required for making chemical responses inside the body.
Good Food Sources: Soybeans, pumpkin seeds, cereal, lentils, beans, and spinach are food experts that are rich in iron content.
Supplements: On the off chance, your body is not ready to join the iron necessities during dietary sources, then you should consider including iron additions in your diet.

Zinc

Benefits: Helps in the making of new cells, the formation of new enzymes and proteins, and great for boosting immunity and overall increase and development.
Good Food Sources: Foods holding good quantities of zinc include dark chocolate, beans, cashews, and spinach.

Potassium

Benefits: Plays a great performance in managing your body well hydrated and balancing liquids inside the body, helps in maintaining a steady heartbeat, and is a key champion of blood pressure.
Good Food Sources: Good food origins introduce milk, fruits, grains, meat, vegetables, and more.

Omega-3

Benefits: Helps in supporting cardiovascular health, brain function, and mood.
Good Food Sources: A very beneficial fatty acid that is found in fish oil, hemp seeds, or algal oil.

Apart from the necessary vitamins and minerals considered above and their similar supplements, there are few other supplements, that you can think of involving in your diet. Consult your physician before addressing it a part of your diet.